WOD 6.25.14

WOD 6.25.14

The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength:
1 Power Snatch+1 Squat Snatch+1 OH squat (EMOM 7 minutes)

Metcon (Time):
21-15-9
Box Jumps 24/20
Dumbell Snatch 45/25
Then with no rest….. 50 Burpee Pull Ups

NOTES:

worked up to #125 for the emom…struggled with the squat snatch (catching low) and then the OHS (right shoulder is still tight and tender when rotating back and externally)

12:40 for the metcon…no excuses but that could have been a lot better. Shoes came untied, and then skipped the last round of snatches and went back to do them after the first 10 burpees

SECOND WOD:

5 rounds for time:
250m row
5 Push Press @ #135

Got it in 8:40…fumbled my first row with the handle and didn’t push as hard as i could have on the row.

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